Comparing Nutrients in 300 calories Fast-food Cola VS Canned Kidney Beans

Weight per 300 calories

• Fast-food Cola: 811g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 2.3 times more energy per unit of mass than Carbonated Fast-food Cola, which is average in comparison to other foods. Fast-food Cola having low energy density.

Discover which food has more nutrients per 300 calories - Fast-food Cola or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Fast-food Cola	1%	0%	99%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Fast-food Cola	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	40% 51.8g	130g per day for Men 19-50 years
Sugars	100% 72.7g	9.1% 6.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	0% 0g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	1% 0.57g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Fast-food Cola	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fast-food Cola	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	0.9% 0.008mg	53.6% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	11.6% 462μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11% 0.89mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	0.71% 0.016mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.6% 81mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	0.48% 16.2mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.16% 32.4mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	1.47% 0.16mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	19.8% 732g	7.53% 279g	3700g per day for Men 19-50 years

Fast-food Cola VS Canned Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fast-food Cola or Canned Kidney Beans?

Lets compare vitamin content per 300 calories of Fast-food Cola vs Canned Kidney Beans:

• 300 kcal of Canned All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin K than Carbonated Fast-food Cola.
• 300 calories of Fast-food Cola have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Carbonated Fast-food Cola as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Fast-food Cola vs Canned Kidney Beans:

• 300 calories of Fast-food Cola have 2.6 times more Water than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 7.5 times more Calcium, 59.5 times more Copper, 4.7 times more Iron, more Magnesium, 37 times more Manganese, 4 times more Phosphorus, 52.2 times more Potassium, 32.6 times more Sodium and 10.1 times more Zinc than Carbonated Fast-food Cola.
• 300 calories of Fast-food Cola lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both Carbonated Fast-food Cola as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fast-food Cola have 1.5 times more Carbohydrate and 11 times more Sugars than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain more Omega 3, more Fiber and 32.8 times more Protein than Carbonated Fast-food Cola.
• Both Fast-food Cola and Canned Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Fast-food Cola provide inadequate amounts of Omega 3, Fiber and Protein
• Both Carbonated Fast-food Cola as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.